Immagini

For Time:
2K Row
50 Dumbbell Snatches 20/16
400 Meter Sandbag Run
30 Pull-ups
20 Burpee Box Jumps 60/50

For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups

30 Meter Walking Lunge After Each Round with Dumbbell 20/16

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Then
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

52/38

Back Squat
3 sets of 6

Then
3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row

Deadlift
Build to Heavy Sets of 5 – 3 – 1
Then
15-12-9-6-3:
Deadlifts 84/62
Barbell Facing Burpees

Teams of 2 (For Time | 30 Minute Cap)
1000 Meter Row
50 Box Jump Overs 60/50
30 Clean and Jerks 62/44
10 Rope Climbs
30 Clean and Jerks 62/44
50 Box Jump Overs60/50
1000 Meter Row

Thruster
Build to a Heavy Set of 3
Then
25 Thrusters 44/30
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters 44/30

5 Rounds for Time:

15 Pull-Ups

15 Deadlifts 62/44

3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 60/50

Hang Squat Snatch
Build to a Heavy Single

Then
AMRAP 9
10 Hang Squat Snatches 34/24
30 Double Unders